Especially in summer, one of the most popular dishes is salad because it is fresh, quick to prepare and definitely beneficial for the body.
The ingredients with which it can be prepared are almost infinite and the nutritional properties and calories vary depending on what you choose .
These are the most common salads and the caloric intake that comes from enjoying them.
When it comes to calories it’s not always clear whether there is a difference between solid or liquid calories .
Caesar salad
Rather appreciated by those who love rich salads with a strong flavour , it is made up of various ingredients including Roman lettuce , croutons , anchovy paste , egg yolks , lemon juice , mustard , garlic and flakes of Parmigiano Reggiano .
Chicken or other types of protein may also be present .
A portion equal to 100 grams of Caesar Salad without chicken contain approximately:
- Calories: 190
- Protein: 4 grams
- Carbohydrates: 8 grams
- Fat : 16 grams
Pasta salad
This variant is essentially a first course and differs slightly from the real salad , even if it falls into this category.
The base of the dish is cold pasta, which can be seasoned in a thousand different ways. There is usually no shortage of mozzarella and fresh vegetables such as tomatoes , olives , cucumbers , seasoned with salt , pepper and olive oil .
As an indication, a 200 gram portion of simple pasta salad contains:
- Calories: 269
- Protein: 7.5 grams
- Carbs : 43 grams
- Fat: 7.5 grams
Chef’s Salad
This is how a salad is usually defined with ingredients that are not well defined but chosen at the discretion of those who prepare it .
Although they are extremely varied, however, most versions contain lettuce , cucumbers, cheese , tomatoes and hard-boiled eggs . Almost never even a type of meat is missing , choosing from ham , turkey , chicken or tuna , which increases its protein content. The seasoning is also extremely variable.
An 8-ounce serving of Chef’s Salad with Turkey and Ham and Dressed in Ranch Dressing contains approximately:
- Calories: 371
- Proteins: 15 grams
- Carbohydrates: 8 grams
- Fat: 31 grams
Greek salad
A traditional Greek salad consists of cucumbers, tomatoes, olives, peppers , red onions , and feta cheese . It is usually dressed with a simple vinaigrette made from ingredients such as olive oil, red wine vinegar , garlic, mustard and lemon juice .
Compared to other salads, Greek salad is relatively low in calories and carbohydrates and contains a moderate amount of heart-healthy fats , which come from olives, feta cheese and olive oil.
A 319-gram serving of Greek salad contains approximately:
- Calories: 211
- Protein: 6 grams
- Carbohydrates: 13 grams
- Fat: 15 grams
Cobb salad
Cobb salad is a salad that features ingredients such as mixed greens, bacon , hard-boiled eggs, chicken, turkey, tomatoes, and avocado .
It is often paired with a red wine vinaigrette , but it also lends itself to other types of dressing.
This variant contains more protein than many other salads but also has a much higher caloric intake, mainly due to the presence of bacon.
An 8-ounce serving of Cobb salad contains approximately:
- Calories: 290
- Protein: 16 grams
- Carbohydrates: 5 grams
- Fat: 23 grams
Tuna salad
Tuna salad is a cold salad whose basic ingredients are mayonnaise and tuna , but pickles, onions, celery and other types of vegetables are also often present.
The tuna makes this dish particularly rich in protein , while the mayonnaise increases its calorie and fat content.
A serving of about 238 grams of tuna salad contains:
- Calories: 466
- Protein: 24 grams
- Carbohydrates: 7 grams
- Fat: 38 grams
Egg salad
Egg salad is usually made with hard-boiled or scrambled eggs, mayonnaise, mustard, onions, dill and celery .
Similar to other mayonnaise-based salads, each serving contains a relatively high amount of fat and calories. However, the presence of eggs also provides a good amount of protein.
An 8-ounce serving of egg salad contains approximately:
- Calories: 571
- Protein: 23 grams
- Carbohydrates: 2 grams
- Fat: 51 grams
Chicken salad
Chicken salad is commonly made with chicken breast, onions, tomatoes, pickles, and other vegetables of your choice, and dressed with mustard and mayonnaise.
This mix of elements makes it rich in calories, fat and protein and quite low in carbohydrates, although these vary according to the specific ingredients used.
An eight-ounce serving of chicken salad contains approximately:
- Calories: 531
- Protein: 32 grams
- Carbohydrates: 6 grams
- Fat: 42 grams
Potato salad
Most potato salad recipes call for boiled potatoes tossed with mayonnaise, mustard, onions, and celery, and flavored with a variety of herbs to taste.
This dish is low in protein but rich in carbohydrates, calories and fat, and for this reason less healthy than others and to be eaten in moderation or served as a side dish to other more nutritious dishes .
A 275 gram serving of potato salad contains approximately:
- Calories: 462
- Protein: 4 grams
- Carbs: 43 grams
- Fat: 31 grams
These are the most delicious salad dressings .
